Warmup

2 Rounds, at low intensity:

Run 200 m , into…

3 Rounds:

:30s Walkouts – Video

:30s Banded Good Mornings – Video

:30s Samson – Video

Dumbbell Warmup

2 Rounds, starting with a light dumbbell and moving to a moderate:

4 Deadlifts (each side)

3 Hang Muscle Cleans (each side)

2 Strict Presses + 2 Push Presses (each side)

2 Hang Clean and Jerk (each side)

Strength

1 rep max back squat

Wod

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

400 m run

12 Barbell-Facing Burpees

15 Deadlifts (275/185)

On the dumbbell hang clean and jerks, athletes complete 5 reps on a single side, before alternating.